CrossFit – Mon, Jun 9

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

1:30 Bike Easy

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Mobility and Activation

10/10 Arm Circles (Forward / Back)

:15/:15 PVC Pipe Front Rack Stretch

10 Prone PVC Pipe Behind the Neck Presses

:20 Extended Plank Reverse Bridge

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Barbell Specific Primer

3 Clean Deadlifts (Hit a quick pause at each position to the hip)

3 Position Clean Pull (High Hang, Hang, Mid-Shin)

3 Position Power Clean (High Hang, Hang, Mid-Shin)

3 Split Jerks with 1 sec Pause in the Catch

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Then Add Loads so the barbell is off the floor

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Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.

Clean and Jerk (Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk)

Coaching Notes, Strategy, and Goals

Modifications:

Look at our Level 1 Option today with the goal of simplifying the complex to avoid confusion while still creating technical capacity in the lift.

Those with Front Rack mobility issues let’s look to move to a Dumbbell Complex. We can utilize the travel/hotel WOD option if necessary.

Morpheus (Weight)

“Morpheus”

For Load:

15:00 EMOM

Minute 1 – 15/11 Calorie Bike

Minute 2 – 2 Squat Clean & Jerk @ 90%

Minute 3 – Rest

% is Based on Heavy of the Complex for the Day

Coaching Notes, Strategy, and Goals

Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.

Stimulus: Barbell Conditioning with Interference Fatigue.

RPE : 9/10

Primary Objective : Maintain technical precision on squat clean and jerks under fatigue without failed reps

Secondary Objective : Hit a consistent power output on the bike without redlining—stay just below threshold
Workout Strategy:

This is a classic interference EMOM where the bike elevates your heart rate before demanding precision on the Clean and Jerk. The goal is to hold steady calories on the bike (~1:00 effort) while leaving enough in the tank to stay composed under the bar. Choose a squat clean and jerk weight that is 90% of your top set from today’s complex. This should feel heavy but sustainable with clean footwork and receiving positions. The thought process is to hit quality singles here, with fast reset and no failed reps. Use the third minute to breathe, shake out your legs, and focus on key points to improve in the Clean and Jerk. The key to success is balance: stay aggressive on the bike without compromising barbell quality.

Movement Modifications:

– Bike: Reduce calories to 12/9 or sub with 200m run, 15/12 calorie row, or 16/12 Calorie Assault Bike if needed.

– Squat Clean & Jerk: Modify to Power Clean + Push jerk if mobility is a limiter, or reduce load to ensure technical consistency.

Travel/Hotel/Limited Equipment (No Measure)

For Load:

15:00 EMOM

Minute 1 – :50 Cardio

Minute 2 – 5-8 Dumbbell Clean and Jerks

Minute 3 – Rest

Accessory Work (No Measure)

5 Sets For Quality

5/5 Rear Foot Elevated Single Leg Deadlift , Moderate

5 GHD Back Extensions w/ 15s Hold Final Rep

Maintain control over the entire back extension, spending ~3 seconds to curl and uncurl the spine each time.

Recovery (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose